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6 day workout routine designed to maximize muscle gains. Focusing on chest,shoulders,back,arms, abs and legs training.
FYI some routines have secondary workouts just in case a piece of equipment is not available. An example would be on Chest day I have the primary work which is free weight bench press and the secondary being using hammer strength/hoist or supplemental equipment. Enjoy and please share your results/upgrades with me. Thanks!
Barbell Shoulder Press
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4x10 reps |
rest: 40s
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Dumbbell One Arm Seated Shoulder Press
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3x10 reps |
rest: 40s
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Dumbbell Alternate Standing Lateral Raise
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4x10 reps |
rest: 40s
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Barbell Front Raise
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3x10 reps |
rest: 40s
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Dumbbell Standing Alternate Front Raises
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4x10 reps |
rest: 40s
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Dumbbell Seated Bent Over Reverse Fly
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4x10 reps |
rest: 40s
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Cable Bent Over Low Pulley Lateral
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4x10 reps |
rest: 40s
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Cable Underhand Pull Down
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4x10 reps |
rest: 40s
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Cable Reverse Fly
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4x10 reps |
rest: 40s
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Barbell Up Right Row
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4x10 reps |
rest: 40s
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Barbell Shrug
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3x10 reps |
rest: 40s
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Leverage Shoulder Press
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3x10 reps |
rest: 40s
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Shoulder Raise Machine
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4x10 reps |
rest: 40s
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Machine Reverse Flyes
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4x10 reps |
rest: 40s
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Barbell Squat
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4x10 reps |
rest: 40s
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Barbell Front Squat
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3x10 reps |
rest: 40s
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Smith Machine Lunge
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3x10 reps |
rest: 40s
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Dumbbell Lunges
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4x10 reps |
rest: 40s
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Kneeling Leg Curl
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3x10 reps |
rest: 40s
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Barbell Stiff Leg Deadlift on Bench
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4x10 reps |
rest: 40s
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Leg Press
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3x10 reps |
rest: 40s
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Leg Extensions
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3x10 reps |
rest: 40s
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Standing Calf Raises
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3x10 reps |
rest: 40s
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Seated Calf Raise
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3x10 reps |
rest: 40s
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Dumbbell Hamstring Curl
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3x10 reps |
rest: 40s
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Glute Kickback
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3x10 reps |
rest: 40s
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Barbell Bicep Drag Curl
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4x10 reps |
rest: 40s
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Barbell Curl
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4x10 reps |
rest: 40s
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Barbell Preacher Curl
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4x10 reps |
rest: 40s
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Dumbbell Concentration Curls
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4x10 reps |
rest: 40s
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Dumbbell Alternate Incline Hammer Curl
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3x10 reps |
rest: 40s
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Dumbbell Alternate Incline Curl
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3x10 reps |
rest: 40s
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Chest Dip
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4x10 reps |
rest: 40s
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Dumbbell Decline Triceps Extension
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4x10 reps |
rest: 40s
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EZ Bar Seated Reverse Grip French Press
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4x10 reps |
rest: 40s
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EZ Bar Triceps Extension
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4x10 reps |
rest: 40s
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Dumbbell One Arm Triceps Extension
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4x10 reps |
rest: 40s
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Barbell Reverse Grip Skullcrusher
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4x10 reps |
rest: 40s
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Dumbbell Alternate Bent Over Kickback
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3x10 reps |
rest: 40s
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Barbell Close Grip Bench Press
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4x10 reps |
rest: 40s
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Cable Close Grip Curl
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4x10 reps |
rest: 40s
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Cable Triceps Pushdown
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4x10 reps |
rest: 40s
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Barbell Bent Over Row
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3x10 reps |
rest: 40s
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T Bar Lying Row
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3x10 reps |
rest: 40s
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Barbell Bent Over Two Arm Row
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3x10 reps |
rest: 40s
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Dumbbell Bent Over Row
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3x10 reps |
rest: 40s
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Cable Elevated Rows
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4x10 reps |
rest: 40s
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Barbell Deadlift
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4x10 reps |
rest: 40s
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Barbell Bent Arm Pullover
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4x10 reps |
rest: 40s
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Chin Up
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4x10 reps |
rest: 40s
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Wide Grip Lat Pulldown
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3x10 reps |
rest: 40s
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Wide Grip Pulldown Behind The Neck
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3x10 reps |
rest: 40s
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Hyperextensions With No Bench
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3x10 reps |
rest: 40s
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Cable Straight Arm Push Down
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4x10 reps |
rest: 40s
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Dumbbell Straight Arm Pullover
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4x10 reps |
rest: 40s
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Barbell Incline Bench Press
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4x10 reps |
rest: 40s
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Barbell Bench Press
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4x10 reps |
rest: 40s
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Leverage Chest Press
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3x10 reps |
rest: 40s
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Leverage Incline Chest Press
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3x10 reps |
rest: 40s
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Dumbbell Bench Press
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3x10 reps |
rest: 40s
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Butterfly
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3x10 reps |
rest: 40s
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Dumbbell Fly
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3x10 reps |
rest: 40s
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Barbell Decline Pullover
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4x10 reps |
rest: 40s
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Cable Cross Over
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4x10 reps |
rest: 40s
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Barbell Close Grip Bench Press
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4x10 reps |
rest: 40s
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Cable Cross Over
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4x10 reps |
rest: 40s
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Barbell Ab Rollout on Knees
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3x10 reps |
rest: 40s
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Oblique Crunches
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6x15 reps |
rest: 30s
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Leg Raise
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3x30 reps |
rest: 30s
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Crunches
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3x15 reps |
rest: 30s
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Jackknife Sit up
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3x10 reps |
rest: 40s
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Toe Touchers
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3x10 reps |
rest: 40s
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Scissor Kick
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1x100 reps |
rest: 40s
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Twisting Floor Crunch
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2x100 reps |
rest: 40s
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Crunches
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1x100 reps |
rest: 40s
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Lying Alternate Floor Leg Raise
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1x100 reps |
rest: 40s
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Lying Heel Touches
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1x100 reps |
rest: 40s
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Leg Raise
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3x10 reps |
rest: 40s
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Air Bike
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3x20 reps |
rest: 40s
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Weight Plate Russian Twist
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3x30 reps |
rest: 40s
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Jackknife Sit up
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3x10 reps |
rest: 40s
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Plank
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4x1 reps |
rest: 40s
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Side Bridge
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3x1 reps |
rest: 40s
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Scissor Kick
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4x10 reps |
rest: 40s
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Side Bridge
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3x1 reps |
rest: 40s
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Side Bridge
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1x1 reps |
rest: 40s
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Weight Plate Russian Twist
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1x15 reps |
rest: 40s
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Side Bridge
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1x1 reps |
rest: 40s
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Weight Plate Russian Twist
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1x15 reps |
rest: 40s
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Side Bridge
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1x1 reps |
rest: 40s
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Weight Plate Russian Twist
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1x15 reps |
rest: 40s
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Side Bridge
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1x1 reps |
rest: 40s
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Weight Plate Russian Twist
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1x15 reps |
rest: 40s
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Air Bike
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1x20 reps |
rest: 40s
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Jackknife Sit up
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1x20 reps |
rest: 40s
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Air Bike
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1x20 reps |
rest: 40s
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Jackknife Sit up
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1x15 reps |
rest: 40s
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Air Bike
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1x20 reps |
rest: 40s
|
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Jackknife Sit up
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1x10 reps |
rest: 40s
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Leg Raise
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3x10 reps |
rest: 30s
|
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Scissor Kick
|
3x50 reps |
rest: 40s
|
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Weighted Crunches
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3x10 reps |
rest: 40s
|
Scissor Kick
|
1x100 reps |
rest: 40s
|
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Barbell Ab Rollout on Knees
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1x34 reps |
rest: 40s
|
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Scissor Kick
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1x75 reps |
rest: 40s
|
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Barbell Ab Rollout on Knees
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1x34 reps |
rest: 40s
|
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Scissor Kick
|
1x50 reps |
rest: 40s
|
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Barbell Ab Rollout on Knees
|
1x34 reps |
rest: 40s
|
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Scissor Kick
|
1x50 reps |
rest: 40s
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Barbell Ab Rollout on Knees
|
1x34 reps |
rest: 40s
|
Elliptical Training
|
1x1 reps |
rest: 15s
|
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Treadmill Running
|
1x1 reps |
rest: 15s
|
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Walking
|
1x1 reps |
rest: 15s
|
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Step Machine
|
1x1 reps |
rest: 15s
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